Winter Cross Training
Winter has come, the temperatures are dropping, and the motivation to get out the door has started to dwindle down. If this is something you can relate to, then let's have a discussion about cross training!
Strength training helps prevents injuries and is a necessary part of any fitness plan
As fun as running is, there are many other aspects of fitness to apply to this sport. No one enjoys planning a winter training plan only to figure out that most of it must be completed on the dreadmill (treadmill) due to weather conditions. However, instead of feeling sad and down about not being able to run the entire plan outdoors, this is the perfect time to begin cross training, to prepare your body for those big race day plans in the spring!
Let’s work smarter and not harder! Running puts a lot of force and endurance on the body, and our body can only withstand these forces for so long without a cross training plan. If you have no idea how to get started into other aspects of fitness outside of running do not fret! We have all been there and have struggled with finding other areas of training. However, adding other training styles into your winter plan can help you achieve that glorious PR!
Other training styles can vary from indoor cycling, weight lifting, resistance training, HIIT workouts, pilates classes, and even at home workout programs off of YouTube! All these are great to begin trying out. I will, however, emphasize the importance of adding a little bit of strength training into your program. The beauty of strength training is, you can find a dumbbell just about anywhere and you can complete a strength workout from the comfort of your own home. All you need is about 30 minutes to 45 minutes about 2 to 3 times a week for a strength training program to show some results. Adding in strength training in an off-season, can help build your leg muscles to handle all those hills in races (that we don’t really like to train for), and helps strengthen the muscles to aid in injury prevention, which is a HUGE deal! If you are wanting to avoid injuries in the winter season and head into the spring with endurance, then strength training may be a great option!
Pilates is also a great low impact fitness program to try. Pilates can help strengthen your core, elongate your muscles, and provide a more relaxing feel. (personally, I like to use pilates as a recovery workout from strength training sessions).
To keep cardiovascular and oxygen endurance going instead of time on the dreadmill you can try cycling, rowing, or even the stair master (the stair master is perfect for trail training).
Trying something new and adding in new workouts to your plan seems scary and daunting, but you will benefit from cross training and it helps to break up the indoor workouts!